I just went through a career earthquake. This is what’s next.
What I learned about anger, insomnia, and bouncing back
One of the central concepts in Buddhism is impermanence. Everything is changing all the time. Or, as the Buddha says, everything is always “becoming otherwise.”
Here’s one such change, which many of you might find surprising: Today I announced that I am leaving the meditation app that I co-founded.
This process, which lasted nearly three years, has been one of the most wrenching things I’ve ever endured. I’ve experienced a lot of sadness and grief about separating from the company that I poured so much of myself into. I really considered the app to be my baby. Over the course of the separation, I lost a lot of sleep, my hair got visibly grayer, and my panic disorder came roaring back.
On the upside, I also learned a ton of very practical lessons. As I discuss on a podcast episode I dropped today (listen or watch below), I came away with a deeper understanding of how to handle anger and insomnia, plus the value of failure and the potential for resilience.
Speaking of bouncing back, that’s what my arrival on Substack represents. I am looking forward to building this community together. The goal is to take the 10% Happier podcast to a new level by helping you operationalize the practical wisdom from the show and also by connecting you to a community of other people who take this stuff seriously.
To be clear, this is not about adding another thing to your to-do list. It’s about giving you a gentle IV drip of ancient wisdom and modern science to help you do life better. As I often say: the world is insane, but you don’t have to be.
There are options for free and paid membership, but the important thing to say right off the bat is: If you want to be a paid subscriber and can’t afford it, email free@danharris.com and I will give it to you—no questions asked.
One of the paid subscriber benefits we’re starting off with is something we’re calling “cheatsheets.” Our episodes are nutrient-dense. Until now, we’ve been dropping them on you and moving on. Starting today, for all new podcast episodes, subscribers will be able to access a summary of the key takeaways, time-stamped highlights, and a full transcript.
Since it’s my first day here, everyone can access today’s cheatsheet, which includes the eight things I learned during my recent career earthquake. Just keep scrolling.
Also, to kick things off, I’ve started a chat thread. Hit me up. I want to hear what you want from this space—and from me—going forward.
I’ll finish this missive by mentioning one other thing I learned during this difficult period, which is how immensely grateful I am to the hundreds of thousands of people who follow and support my work—including you. Thank you. I’d love to have your support and feedback as I build what’s next.
Episode Cheatsheet
The Big Takeaway
Conflict, anger, and failure are natural parts of life, but they can also become opportunities for growth, resilience, and positive change.
Navigating career earthquakes: 8 lessons from Dan Harris
1. Conflict is human and healthy conflict is a skill: Learn to communicate clearly, state needs, set boundaries, and listen to others.
2. Anger is workable: Distinguish between healthy and unhealthy anger. Use mindfulness to uncover underlying emotions.
3. Self-compassion makes everything better: Treat yourself as you would a good friend or coach.
4. Insomnia is also workable: Try walking meditation, get out of bed when struggling, and use self-compassion.
5. Never worry alone: Quality relationships mitigate stress and are crucial for happiness.
6. "It's not [blank]": Gain perspective by comparing your situation to larger global issues.
7. Know your motivation: Nudge yourself towards altruism for greater happiness.
8. There is value in failure: See crises as opportunities for learning and growth.
Episode timestamps:
00:00 - Introduction and overview
00:39 - Announcement of departure from meditation app
02:48 - Discussing the separation and negotiation process
05:15 - Announcing new community project at danharris.com
09:56 - Beginning of 8 lessons learned
10:21 - Lesson 1: Conflict is human and natural
14:03 - Lesson 2: Anger is workable
17:30 - Lesson 3: Self-compassion makes everything better
21:24 - Lesson 4: Insomnia is also workable
24:54 - Lesson 5: Never worry alone
27:33 - Lesson 6: "It's not [blank]"
28:24 - Lesson 7: The value of knowing your motivation
31:15 - Lesson 8: There is value in failure
32:55 - Conclusion and thank you’s
Love the idea of key takeaways from the podcasts, I always feel I learn so many useful lessons listening in, and then… well, I tend to forget of course, and carry on as before! And I can’t tattoo ALL the lessons on my arm!
Thank you for everything you do, your book and your podcast work has been of huge value to me (and a great friend I recommended them to), and I can’t wait to see what you do next.
Onward and Upward Dan. You've always been one of "the Real Ones" and I'm grateful!